Your Sleep Hygiene: A Wake Up Call

Written By: Leslie Wells

Like most other forms of hygiene, sleep hygiene is not a one-size-fits all affair. Sleep is not only one of the most valuable ways in which we care for our personal health, but with the key word being “personal,” it can look quite differently for everyone. 

Some studies suggest that teenagers tend to stay up later due to a later release of melatonin than adults. Other studies suggest that as we age, we may tend to shift our sleep patterns to reflect earlier bedtimes and earlier mornings. Babies may sleep for 14-17 hours a day, and may be able to fall asleep in a variety of environments, while adults may avoid naps and still struggle to get 6-8 hours asleep in the same silent spaces. Look at how many differentiations in sleep patterns there can be, while only considering the age variable!

While there are countless other variables to consider when assessing sleep habits and patterns, research suggests that our sleep hygiene will look differently to suit the different stages of our lives. So, how can we assess our current sleep habits and set ourselves up for success in this season? You may already have suspicions that you’re not getting enough sleep, so let’s look at some signs and symptoms of poor quality sleep, or sleep deprivation. 

These can include:

-red/puffy eyes or bags/ dark circles under eyes

-increases in caffeine consumption 

-mood instability/irritability/depression

-issues with focus and memory 

-weight gain 

-cravings for sweet and salty snacks 

-breakouts 

-and of course, most obviously, feeling tired and unrested all day long is a fairly simple way to tell that you may not be getting the right number of z’s each night. 

If you are experiencing any number of the symptoms above, and you think a lack of sleep could be the culprit, it’s time to do some experimenting. It would be great to hand over a fool-proof set of instructions to start getting more sleep, but again, each person is unique, and some trial and error is the best way to ensure great long term results for you. 

First, you need to know how many hours of sleep you’re currently getting (or not getting). To get an idea of your average number of hours asleep each night, keep a notepad and pen next to your bed, and record the time you get in bed each night and the time you get out of bed each morning. 

If you get up in the night for any reason, making note of the reason and frequency will also be helpful information. If you lay in bed for several hours before falling asleep, or if you wake up multiple times per night, you may not want to disturb yourself further by recording these events in the moment, but making a mental note to write it down in the morning can help you track your patterns. Once you have collected information for a minimum of one week, it’s time to answer the following questions:

1. How many hours of sleep am I getting on average? Is it between the recommended amount for adults of 7-9 hours of sleep per 24 hours? 

If you conclude you’re getting less than 7 hours of sleep each night, it’s time to assess whether the time you go to and get out of bed each day can be adjusted to allow for more time in your sleeping space. If not all the time, perhaps there are certain mornings/nights of the week where you have more space in your schedule for an earlier bedtime or later alarm clock, or perhaps there are opportunities to create more space. 

Example A) simplifying your morning routine by showering, setting out your clothes, packing your lunch, etc. the night before can allow you to set a later alarm clock, and enjoy a more gentle start to the day. 

Example B) making enough dinner on Sunday night to eliminate the need to cook on Monday night so that you can have an earlier dinner time, a more restful evening without any kitchen chores, and an earlier bedtime. 

2. What does the hour leading up to your bedtime look like? Are you scrolling on social media or watching TV in between wrestling kids into pajamas? Are you working up until bedtime or working in your bedroom/sleeping space? Is the hour before bedtime always fluctuating or do you have a consistent routine? 

Regaining control over the hour before bedtime can be a major first step in getting more  sleep and falling asleep faster. Even very simple routines can cue our bodies to know that it’s time to start shutting down for sleep. This could look as basic as lowering the lights at the same time each day, powering down or silencing devices, brushing your teeth, and getting into bed. 

3. Have your records revealed any recurring patterns? If so, what can be done to disrupt these patterns that are disrupting your sleep? 

Example A) If you wake up multiple times each night to empty your bladder, those bathroom breaks are disrupting your sleep! Can you increase fluid intake during the day, and take your last sips at least one hour before bedtime to reduce bathrooming in the middle of your sleep cycle? 

Example B) If you wake up multiple times due to discomfort, how can you set yourself up for success? This could look like making changes in sleep attire to be warmer/cooler/less restricted, trying new pillows/bedding, turning a fan on/off, opening/closing a window, etc.

Example C) If you wake up due to disruptions (sound, light, movement of a partner, etc.) how can these be minimized before bedtime? Can you wear a sleep mask or add black out curtains to the windows? Can you wear noise canceling headphones or make a plan with your partner/family for designated quiet hours? 

It’s important to note that if your sleep is consistently disrupted by a partner with whom you share a bed/sleeping space, it can become a bit more challenging to control your sleeping environment/routine, but it’s not impossible! Communicating your needs for healthy sleep with an invitation for them to communicate their needs may lead to a long overdue conversation for both of you. 

4. When is it time to seek a medical/professional opinion? 

If you have not been able to pinpoint the causes and solutions for a lack of sleep on your own, it may be time to consult a doctor or medical professional. Recent studies suggest that sleep disorders affect 50-70 million people on an ongoing basis, the most common being insomnia, sleep apnea, and narcolepsy. However, even seemingly small conditions like snoring and teeth grinding can be major disruptions to our sleep and have long term effects on our health! 

Safeguarding our sleep is a major component of our wellness with dozens of different facets to consider. For more information on sleep hygiene, be sure to tune into The WingSpace Podcast to hear certified nutrition specialist, Tracy Pritchard offer her take on how nutrition can also play a key role in rest and sleep.

Gratitude and the Gut

By Jessica Starnes, Coastal Rebel Wellness

It's that time of year where thankfulness and gratitude take center stage. If only we could keep that momentum going all year!

Having a daily practice of gratitude can help shift our thoughts, energy, and nervous system to a calmer, less stressed state. This is a state we want to spend most of our time. This is a state where we heal, detoxify, ovulate, digest, and rest. This is the parasympathetic branch of the nervous system - opposite of the fight or flight energy of the sympathetic branch.

Proper digestion only occurs when we are relaxed and calm - a state that can come from practicing gratitude. When we are wound up, on the go, driving, watching TV or on our phone, upset, angry, working etc our nervous system isn't primed for the parasympathetic task of digesting food well. We then tend to get indigestion, bloat, gas, not-so-pleasent bowel movements, and other digestive woes.

If we continuously eat in stressful states like this, we wind up lowering our stomach acid and inhibiting the break down, assimilation, and absorption of nutrients in the food we eat. This can lead to a whole host of health issues attributed to nutrient deficiencies.

Ever heard of the gut-brain axis? While things happening in the gut can affect the brain, the brain also affects the gut. Hello, vagus nerve! This is the main highway of communication between the two. Our thoughts are more powerful that we tend to think they are and strongly impact our physical body. The mind and body are not separate. If you have gut issues, the emotional component is a huge factor to address along with healing the gut lining, supporting the gut microbiota, and lowering endotoxin with nutritional interventions.

While there are a plethora of tips on WHAT to eat for gut health, what's often missing from the conversation is HOW to eat. How do we translate safety to the body so it is primed well to receive and digest the fuel?

Pausing for gratitude before a meal is an old practice that many of us have gotten away from with our modern, fast-paced lives and abundance of food choices and availability. Something as simple as a few slow, deep breaths prior to a meal, sitting down and not standing to eat, eliminating distractions and allowing time to truly focus on the food in front of us, praying or expressing gratitude for our food, not skipping meals and getting too hungry can dramatically shift our state and support the production of stomach acid and digestive enzymes for more efficient digestion of our food.

So, I challenge you to allow a slow down to express gratitude for your meal or anything else you might be grateful for and see what might shift in your digestion, energy, and health. Consistency is always the name of the game so give it a try for a couple weeks for the most benefit and maybe it will become a life-long habit. And best of all, it's free!

Sometimes it's the simplest of habits that make the biggest impact.